Comparing Nutrients in 5 ounces Dried Butternuts VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Dried Butternuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	30% 867kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	38% 12g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	2.52% 1.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.14% 0.099g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	63% 35.3g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.4% 94μg	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	2.83% 2.55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	7.5% 75mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	201% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.2% 5.7mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	277% 6.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	90% 632mg	238% 1664mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Roasted Pumpkin And Squash Seed Kernels with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Butternuts versus 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Butternuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 5 ounces of Dried Butternuts have 5.5 times more Vitamin B1, 5.6 times more Vitamin B6 and 1.8 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 4.2 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per five ounces.
• Both Dried Butternuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 5 ounces of Dried Butternuts have 1.5 times more Manganese and 1.8 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.8 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 1.9 times more Potassium, 256 times more Sodium and 2.4 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Roasted Pumpkin And Squash Seed Kernels with Salt contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 78.5 times more Omega 3 and 1.7 times more Omega 6 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 6.5 times more Saturated Fat and 1.4 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.